Hip flexors
The muscles at the front of the hip that lift the thigh toward the body, driving the knee up in running and kicking.
Overview
The hip flexors are a group of muscles at the front of the hip that connect the lower spine and pelvis to the top of the thigh bone. The best known is the iliopsoas, which runs deep through the front of the hip.
Their main job is flexing the hip — lifting the thigh toward the torso. This is the movement behind raising the knee in running, marching, climbing stairs and kicking.
Good to know
- Drive the knee lift in running and sprinting
- Involved in kicking and quick changes of direction
- Long periods of sitting keep them shortened, so many people add gentle hip mobility
Where it’s used
Sports this relates to:
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Football
The world’s most popular team sport — endless running, teamwork and community in one game.
Cycling
A low-impact endurance sport that doubles as transport, exercise and adventure.
Exercises that work the hip flexors
Dead bug
A floor core exercise where you extend opposite arm and leg while keeping your back settled.
Sit-up
A classic core exercise where you lift your torso from the floor toward your knees and back down.
Russian twist
A rotational core exercise where you twist your torso from side to side while seated and leaning back.
Mountain climber
A dynamic exercise where you drive your knees toward your chest one at a time from a plank.
High knees
A running-in-place cardio drill where you lift the knees high with a quick rhythm.
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Training methods
- Mobility TrainingMobility training works on moving your joints actively through their full range, combining control and flexibility so movement feels free and easy.
- Flexibility TrainingFlexibility training uses stretching to gradually improve how far your muscles and joints can comfortably lengthen and move.
- Progressive OverloadProgressive overload is the principle of gradually increasing the demand you place on your body so it keeps adapting and improving over time.
- PlyometricsPlyometrics are jumping and bounding drills that train muscles to produce force quickly, developing power and springiness through explosive movement.
- Tempo TrainingTempo training holds a firm, controlled 'comfortably hard' pace for a sustained stretch, teaching the body to sustain effort without tipping into a sprint.
Recovery
- Gentle mobilityGentle mobility work means moving your joints smoothly through a comfortable range to help you feel loose and move well.
- Gentle stretchingGentle stretching means easing into comfortable stretches and holding them in a relaxed way to help you feel less stiff.
- Active recoveryActive recovery means very easy, gentle movement on lighter days to keep the body moving without adding hard training stress.
- Cool-downA cool-down is a few minutes of easy movement at the end of a session to let the body settle back towards rest.
Training plans
- Weekly Movement PlanA relaxed example of building more general movement into an ordinary week, mixing walks, gentle mobility and everyday activity rather than formal workouts.
- Mobility Routine WeekA gentle example week of short mobility sessions that move the main joints through easy, comfortable ranges to help you feel loose and move well.
Movement patterns
- GaitThe cyclic, alternating single-leg pattern of walking and running that carries the body across the ground — the base of most field and endurance sport.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- AccelerationThe athletic pattern of building speed from a standing or slow start by driving large horizontal forces into the ground to project the body forward.
- BackpedalControlled backward locomotion performed while facing forward, staying low and pushing off the balls of the feet in short strides to stay reactive and keep play in view.
- BoundAn exaggerated, horizontal springing stride that transfers from one leg to the opposite leg with a long flight phase, amplifying the mechanics of running.
Sports science
- Motor controlHow the brain and nervous system organise the muscles to produce coordinated, controlled movement.
- ProprioceptionThe body’s internal sense of where its parts are and how they are moving — the awareness behind balance and coordinated movement.
- Movement efficiencyHow economically the body performs a movement — achieving the goal with the least wasted effort.
- SupercompensationA widely taught model of how the body, after a bout of training and enough recovery, can rebuild to a slightly higher level than before.
- SpecificityThe idea that the body adapts specifically to the kind of training it is given — you tend to get good at what you actually practise.
Skills
- Core stabilityThe skill of engaging the trunk muscles to keep the body strong and controlled through movement.
- Running formThe skill of running with efficient, relaxed and balanced movement.
- ServingThe skill of putting the ball or shuttle into play to start a point or rally.
- BalanceThe skill of keeping the body stable and controlled while still or moving.
- BlockingThe skill of using the hands or body to stop or slow an opponent’s attack.
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How this page is maintained
- Content type
- Muscle group
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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